What Is the Fat Loss Heart Rate?
Posted on August 21, 2009
We all know about the importance of a cardiovascular training routine. But just running on a treadmill won't do the job. You have to maintain a “fat loss heart rate” during the workout.
Later on I'll tell you exactly how to calculate your own fat loss heart rate, but first let me tell you why it is important not to exceed it or go below it:
The effectiveness of cardio workouts is mostly dependent on your pulse during each workout. Though I can assume that you value the importance of cardio workouts. I also know that many people just run and run without any paying attention to it. Attention to your pulse is important! If you exceed your fat loss heart rate, not only do you not burn fat, You actually work against yourself.
That doesn't make sense, you might think.
When you top the burn fat heart rate, you reach another state I'll call the stamina-improving-rate. Reaching this alleviated heart rate while working is like weights lifting for your heart. This is very effective if you want to get in better shape or train for a marathon, But it is not as effective if you want to burn fat.
Understand this: fat burning does not correlate to how hard the exercise feels. Moreover, a full workout on stamina improving is bound to make you really hungry afterward. This means you're not only interrupting your fat loss, but you are also bound to eat more.
That's for going over the burn fat rate. Regarding lower rates, they are just not enough to make the body lose fat. You have to get your body to a fat loss state and keep it there.
My first advice will be to get a heart-rate monitor and use it for all your cardio exercises.
Now you probably already want to find out what is your fat loss heart-rate range. The simplest way to calculate your rate is this:
Deduct your age from 200,
Say: 200-46 = 154
This is your maximum pulse.
The fat loss heart rate is 75%-85% of your max heart-rate.
So: 154*0.75 = 115
And: 154*0.85 = 130
Take in account that it is not completely accurate and the best way to calculate this thing is with experience and knowing you own body. This might work perfectly on young people it takes a bit of fine tuning for older folks.
When you work out regularly and keep your heart within the fat loss heart rate range, you are going to see results.
Sometimes people are used to work out so hard and without even knowing they vastly increase their stamina. After a while they wonder why they don't lose enough weight, And when their stamina is better, they need to work extra hard to stay in the fat loss heart rate range.
So remember, it doesn't matter how hard the workout session feels, all that matters is your heart-rate.
There is a lot more to learn of dieting psychology. You can read all about it here.
Keep your heart rate where it needs to be and your body will take care of the rest.
Good Luck,
David H. Mason
